This dish is a fantastic source of dietary fiber from both eggplant and bulgur, which helps in maintaining stable blood sugar levels. Walnuts and yogurt add healthy fats and protein, enhancing satiety (key for those on GLP-1 medication!). Dates provide natural sweetness and an energy boost, while tomatoes and lemon offer vitamin C, enhancing iron absorption and immunity. Delicious dinner for the win!
Ingredients
- Eggplants: 2 large, halved lengthwise
- Bulgur Wheat: 1 cup, cooked according to package instructions
- Dates: 1/2 cup, chopped
- Walnuts: 1/3 cup, chopped
- Red Onion: 1 small, finely chopped
- Tomatoes: 2 medium, diced
- Garlic Cloves: 2, minced
- Cilantro: A small bunch, chopped
- Greek Yogurt: 1 cup
- Lemon Juice: 2 tablespoons
- Olive Oil: For drizzling
- Salt and Pepper: To taste
Directions
- Preheat oven to 375°F (190°C).
- Scoop out the centers of the eggplant halves to create a boat, leaving about a half-inch border.
- Brush the eggplant with olive oil and season with salt. Place on a baking sheet, cut side down, and roast for 20-25 minutes until tender.
- In a bowl, mix the cooked bulgur, chopped dates, walnuts, half of the chopped red onion, a clove of minced garlic, and half of the chopped cilantro. Season with salt, pepper, and a drizzle of olive oil.
- Turn the roasted eggplant halves over, and spoon the bulgur mixture into the cavities. Return to the oven and bake for an additional 15 minutes.
- Mix the remaining red onion and tomatoes with lemon juice, olive oil, salt, and pepper.
- In another bowl, combine Greek yogurt with the remaining garlic and cilantro, adjusting the seasoning with salt and pepper.
- Place stuffed eggplants on plates, accompany with the tomato and onion salad, and drizzle with the yogurt sauce.
Meal Planning Tips:
Batch Prep the Bulgar
Prepare a larger quantity of bulgur wheat at the beginning of the week. This can be used not only for the stuffed eggplant but also for adding to salads, serving as a side dish, or mixing into soups for extra texture and nutrition.
Roast Extra Veggies
While roasting the eggplant, you can also roast additional vegetables such as zucchini, bell peppers, and onions. These can be used in various dishes throughout the week, saving time and energy.
Switch It Up
The bulgur mix can be modified by adding different spices or ingredients to suit other dishes. For example, add some curry powder for a touch of Indian flavor, or mix in some feta cheese and olives for a Mediterranean twist.
